F3 Gold Rush
Plant. Grow. Serve.
Paula Abdul’s Ladder

Paula Abdul’s Ladder

PAX: Psalty, Ponch, Razzmatazz, Pulpit, HighTower, Banjö, Sue, Skype, Schwartz, Chef Boyardee, Sandlot, & YHC

Mission/Credo/5 CPs (wait, did I?)/Disclaimer

Warm-a-rama: Grady Corns, Don Quixotes, Hairy Rockettes, Cherry Pickers, SSHs, all IC

The Thang: We ran up 2 ramps in the parking garage, then down one (2 ramps forward, 1 ramp back), then did the prescribed Ladder exercise. Gazelles had a chance to accelerate & did Hillbillies, Seal Claps, or High Dollys for the 6, depending on what the QIC called out.

5 Burpees
10 Apollo Ohnos 2:1
15 BBSUs
20 Patty Cakes
25 Extreme Flutters 2:1
30 American Hammers 2:1
35 Merkins
40 Squats
45 LBCs
50 Overhead Claps IC

Then we had time so we repeated on the way down, but just down a ramp this time, doing Overheads at the Flags. So a quicker descent…like Paula’s career pre-American Idol.

Mary: Freddie Mercurys & Wips, IC

COT: Prayer requests, Ball of Man, & closing prayer

Leave a Reply